double my dosage

very busy, very crazy week.

skipped mondays workout. needed to spend some time with some brews with a coworker and tuesday, chilled with some dudes.

so wednesday, i got back on it.

treadmill
dynamic stretches

(1) goblet squat; 8 @ 105, 6 @ 110, 4 @ 115, 2 @ 120
(1) bicycle crunches; 3x30
(2) bench; 8 @ 145, 6 @ 155, 4 @ 165, 2 @ 175
(2) man tacos; 3x25
(3) pullups; 25 (11,9,5)
(3) db reverse lunge; 1x12 w/40s, 1x10 w/45s, 1x8 w/50s, 1x6 w/55s
(4) seated row; 8 @ 165, 6 @ 180, 4 @ 195, 2 @ 210

had to get out of the gym quickly, so skipped a few other stuff.

gym today.

treadmill
shoulder warmup

(1) military press; 1x8 @ 95, 1x6 @ 105, 1x4 @ 110, 1x2 @ 115
(1) side raises w/45lb plate; 3x12 each side
(2) chinups; 27 (12,9,6)
(2) bw squat; 3x20
(3) deadlift; 1x8 @ 225, 1x6 @ 235, 1x4 @ 245, 1x2 @ 255
(3) explosive pushups; 4x15

had to scram early again. need to stretch a bit more. back at it again monday.

merry x-mas to all.

Noone thinks you can. Noone. Be better than their "best shot". Are you right? Dedicate for once. Balance brings clarity.

have a merry, merry christmas

lunchgym.

no time for treadmill.
dynamic stretches.

(1) split squat; 2x8 @ 95, 1x8 @ 105
(1) push press; 1x8 @ 95, 2x8 @ 105
(1) planks; 3 x 1 minute
(2) pullups; 16 (10,6)
(2) back ext.; 2x15 w/35lbs, 1x15 w/45lbs
(3) db bench; 2x8 @ 55, 1x8 @ 60
(3) walking lunges; 1x20 w/25s, 2x20 w/30s
(4) chinups; 16 (11,5)
(4) db swing; 3x8 @ 50

back to work.

i love the

looong day at work.

got to the gym 15 minutes before rush hour, which gave me some good space.

skipped t-mill
shoulder warmup
10 pushups
(1)military press; 1x6 @ 90, 3x6 @ 95
(1) man tacos; 4x22
(2) chinups; 26 (12,9,4)
(2) bw squats; 3x20
(3) deadlift; warmup, 2x6 @ 205, 2x6 @ 225
(3) explosive pushups; 4x15
(4) db chop; 3x14 each side w/25lb db
(4) db curl; 3x8 w/35s
(5) bulg. split squat; 1x8 w/bw, 1x8 w/20s,25s,30s
(5) decline ab throws; 3x12

boom.

hey boy, i really want to see if you can go downtown with a girl like me

double extended day, ugh.

finally got to the gym around 6:30 and felt like hell.

t-mill warmup
dynamic

(1) goblet squat; 1x8 @ 95, 100, 105
(1) ab bicycles; 3x30
(2) bench press; 2x6 @ 135, 2x6 @ 145
(2) side raise; 3x12 each side w/45lb plate
(3) pullups; 23 (10,9,4)
(3) walking lunge; 1x12 w/30s, 40s, 45s
(4) incline db press; 1x10 @ 40, 1x8 @ 45, 50
(4) crunches; 3x30
(5) ab machine; 2x20 @ 15, 1x20 @20
(5) seated row; 2x8 @ 165, 1x8 @ 180
(6) rdl; 1x8 @ 155, 175, 185

10 minute treadmill, moderate pace.

stretch

jingle bells

friday workout.

went to the gym during lunch. great workout.

t-mill
dynamic stretches
shoulder warmup

(1)split squat; 3x8 @ 95
(1)pushpress; 2x8 @ 95, 1x8 @ 105
(1)1 min. plank; 3
(2) pullups; 15 (10,5)
(2) back ext; 3x15 w/35lbs
(3) db bench; 2x8 w/55s, 1x8 w/60s
(3) walking lunges; 2x20 w/25s, 1x20 w/30s
(4) chinups; 15 (11,4)
(4) db swing; 3x8 @ 50
(5) dips; 3x11
(5) roman chair; 3x15

quick stretches.

gym tonight.

blasting forth in three part harmony

jim.

skipped treadmill. knee was bugging me and just did a few active stretches and a few static stretches.

shoulder warmup.

(1) military press; 1x6 @ 85, 1x6 @ 90, 2x6@ 95
(1) man tacos; 4x22
(2) chinups; 24 (12,8,4)
(2) bw squats; 3x20
(3) deadlift; 1x6 @ 185, 2x6 @ 205, 1x6 @ 225
(3) explosive pushups (just hands off the ground); 4x15
(4) db chop; 3x12 each side w/25lb db
(4) db curl; 3x8 w/35s
(5) bulg split squat; 1x8 @ bw, 2x8 w/20lb dbs, 1x8 w/25lb dbs
(5) leg throw ab thingys; 3x10

stretch.

i'd take a grenade for ya

took saturday and sunday off. did roll my hips and lower back, then it band with a lacrosse ball. feels good.

monday; gym
tmill warmup
dynamic
shoulder warmup

(1)goblet squat; 1x10 @ 40, 1x5 @ 60, 1x8 @ 90, 2x8 @ 95
(1)bicycle crunches; 3x26
(2) bench; warmup, then 3x6 @ 135, 1x6 @ 145
(2) 3x30 crunches
(3) pullups; 22 (9,8,5)
(3) walking lunges; 3x12 w/30lb dbs
(4) incline press; 3x8 w/45ls dbs
(5) seated row; 3x8 @ 165
(5) ab machine; 1x15 @ 10,15,20
(6) rdl; 1x8 @ 135, 2x8 @ 155

10 minutes on the treadmill. needed to get my legs and lungs going. felt good, kept it easy.

tuesday; basketball at crocker farm. good time.

bottoms up

hit up the gym during lunch. feel great right now and really glad i got this workout in.

quick treadmill warmup, .35 miles
few dynamic stretches
next 3 exercises were down as a tri-set type thingy. did one set of each, then repeated it for a total of 3 times.
split squat; 1x10 bw, 1x8 w/bar, 1x4 @ 65, 1x8 @ 85, 2x8 @ 95 (8 with one leg, switch and do 8 with the other)
push press; 3x8 @ 95
crunches; 3x30

(2)pullups; 14 (10,4) felt good with these
(2)back ext; 1x15 @ 25, 2x15 @ 35
(3)db bench; 3x8 @ 55
(3)walking lunges; 3x20 w/25lb dbs (10 each leg)
(4)chinups; 14 (10,4)
(4)db swing; 1x8 @ 40,45,50
(5)roman chair; 3x15
(5)dips; 3x11

and my hand told my heart, let love grow

gym.

treadmill for 5 minutes
dynamic warmup

rolled with lacrosse ball

shoulder warmup
military press; 1x8 w/bar, 1x4 @ 65, 2x6 @ 85, 1x6 @ 90, 1x6 @ 95
crunches; 4x21
chinups; 21 (10,7,5)
bw squats; 3x20
deadlift; 1x8 @ 135, 1x4 @ 155, 2x6 @ 185, 2x6 @ 205
pushups; 4x15
side raise w/45lb plate; 3x12 each side
db curl; 3x8 @ 35s
bulg. split squat; 1x8 w/bw, 2x8 w/20lb db's

some stretches and a little more rolling.

really need to eat better and eat less shit. as i start to get back into working out consistently, the one thing i have never really committed to is eating well and eating smart.

don't be a bitch. do the right thing and feed your body the way you know you should.